Crossfit Charlottesville – CrossFit
Clean & Squat
Warm-up (No Measure)
Warm Up 2-3 Sets
10 Alternating Goblet Curtsy Squat (5/leg)
5/arm Single Arm KB Overhead Walking Lunges – moderate load
5 Burpee to High Jump (get UP!)
Olympic Lifting Skill Development – Clean Squat Focus
Olympic Lifting Skill Development – Clean Squat Focus
Every 90sec x 4-5 Sets:
1 Segment Clean Grip Deadlift 3131 Tempo
1 Segment Power Clean
3 Front Squats 21X1 Tempo
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Metcon (No Measure)
10min Continuous for Quality
30m Dual KB Rack Carry
30sec Ring Row or Body Row Hold
30m Farmers Carry
10 Goblet Curtsy Squats
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Optional Open Gym Add on
3-4 Sets:
A1. Deadlift; 20X1 x 3-5reps (tough)
rest 30sec
A2. Rower Hamstring Curls on Bench x 12-15reps (sub stability ball or sock/slider hamstring curl on floor if no rower)
rest 30sec
A3. Banded Russian KBS x 15 FAST (moderate weight)
rest 2 mins before starting A1 Again.